32 ADVANTAGE RD, HIGHETT 3190  
Tuesday 28/11/17

5 Rounds, Alternating Minutes
- 1st Minute: 6 Strict Chin Ups
- 2nd Minute: 15 Hollow Rocks
 

Then
 

“Jade’s Joy”
 

3 Rounds
- 90sec: Row
- 90sec: 10m Shuttle Runs
- 90sec: Air Bike
 

**60 second rest between movements. 5 Burpee penalty for every 10m under on Row, every 10m length under on Shuttle Run, every Cal under on old Air Bike, 3 Cals under on new Air Bike.
 

Targets
 

Advanced:
Men – 460m, 26 runs, 11/30 cals
Women – 400m, 24 runs, 10/24 cals
 

Intermediate:
Men – 430m, 24 runs, 10/25 cals
Women – 370m, 22 runs, 9/20 cals
 

Beginner:
Men – 400m, 22 runs, 9/20 cals
Women – 340m, 20 runs, 8/16 cals
 

Masters:
Men – 370m, 20 runs, 9/18 cals
Women – 310m, 20 runs, 8/15 cals